How to Do
How to Do Rotational Dumbbell Bench Press on Ball
The db bench press with rotation on the ball should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the db chest press on the ball.
Beginning
Beginning Rotational Dumbbell Chest Press
1. Start while holding the dumbbell straight up in front of you so that your knuckles face the ceiling and your palm faces away.
2. Slowly bring the dumbbell down and bend at the elbow so that it eventually makes a 90 degree angle. Simultaneously press with the hand that isn't holding a dumbbell.
3. At the bottom of the press, the back of the arms should be in a straight line, parallel to the ground, with your palms both still facing away.
4. Press back up from this position and simultaneously roll the stability ball towards the same direction.
5. Repeat.
Movement
Rotational Dumbbell Chest Press Movement
1. Lay back on a stability ball so that it rests on your shoulders and neck.
2. Engage your abs to help keep your body straight while bending at the knees so your feet rest flat on the ground.
3. You will be performing a dumbbell press with only one of your arms while you simultaneously roll the stability ball left or right.
4. Your other free arm is going to alternate a pressing movement as if it had a dumbbell in its hand.
Benefits
Rotational Dumbbell Chest Press Benefits
When performing a dumbbell bench press, using a rotating grip can aid in reducing stress on the elbow joints. Additionally, the rotational movement pattern can aid in developing the mind-muscle connection during the exercise, which can help build additional strain on the chest.
Exercise Aliases
Stability Ball Chest Press, Chest Press on Stability Ball Exercise, Chest Press on Exercise Ball.
